STOP DROPPING THE MELON BALL: Men around the world are consuming woefully inadequate amounts of fruit and vegetables. The South African Journal of Clinical Nutrition reports that “the majority of South Africans do not achieve the recommended daily intake of 5 portions (400 g) of vegetables and fruits”. Need motivation? Seven or more servings of produce a day may drop your risk of early death, a 2014 British study found. To hit your quota, bust out a blender.

“Nutrients in coloured fruits and vegetables like beetroot and berries, and in proteins such as whey, can also boost athletic performance and help muscle recovery,” says Amy Culp, a sports dietician at the University of Texas at Austin”